Warmup:

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/325 Meter Row

Station 2 – 30 Box Dips or pushups or 20 ring dips

Station 3 – 400 Meter Run

Station 4 – 40 Ball Slams 30/20lb

Station 5 – 15 Renegade Rows (50/35 lbs)

(Push-Up, Row Left, Row Right = 1 rep)

Workout:

10 Rounds

5 Bench Press 70% body weight

20m Sled Push (10 thrusters 75/55lb if too cold or snowy)

40’ OH lunge (length of rig, one KB) 24/16 kg kb

7/4 strict pullups

20m Sled Push, See above

40’ Front Rack lunge (length of rig, 1 kb) 24/16 kg kb